chaos513 oldschool week 4- squats and bench

chaos513 old school squats- week 4

reverse band squats
225x5
315x5
405x5
495x1
585x1
675x1
495x3
585x3
725x1

raw squats
225x5
315x5
405x3

leg press
630x10
810x6
810x7
900x5
900x6

leg extensions
10Px20
12Px2x10
14Px3x10
16Px36

leg curls
18Px2x3
14Px10
18Px3
14Px10

seated calf raises
390x2x10
330x20
390x2x10
330x20
390x25

abs

****great session. squats were deep which i'm proud of. no vids though but it was good..gotta have the confidence to know i'm squatting deep 24-7. the tension used on reverse band squats was LESS than what i did before...i used blues and this time i used green bands. strength up? fuck yes.

chaos513 oldschool bench- week 4
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
420x3
435x3
455x2
475x1(correct setup..more stable...see below)
405x5
405x6
405x6
315x16

close-grip bench
315x6
355x6

incline hammer strength
360x11
360x8
450x3
450x3

pec deck
150x22
165x5x10
190x17

smith shoulder press
275x2x5
225x10
275x5
275x4
225x9

front laterals
130x4
130x5

machine laterals
13Px17
14Px5x10
15Px11

rolling extensions
100x2x5

pushdowns
13Px20
14Px5x10
15Px11

***i've solved the issue with me not being stable at all on the bench. for weeks i've been watchin this and changed up one thing and my speed doubles on the remaining sets and less movement on the bench. the movement on the bench is tons of wasted energy and it sucks cause when u get stuck you can't use the benchin muscles to fuckin BENCH! on my last sets after 475, this was fixed....i was more stable on the bench. progress. BJ continues to get stronger. last week he did 405 easy for a single...this week..he doubles it and does 420. keep in mind on the accessory movements i'm doin them HIT style which is workin. oldschool works...



no..it really does,
TB